How to use a rowing machine for weight loss?

How to use a Rowing Machine for Weight Loss

How to use a rowing machine for weight loss

 How to use a rowing machine for weight Loss? But before we answer that question, we have to ask: can rowing machines really be used to lose weight? 

We all know that treadmills are good for weight loss, so which one is better for weight loss, is it rowing machine, or treadmill? Today we are going to answer your questions.

1. Muscle used in Rowing

Efficiency has become one of the main factors to measure exercise and exercise equipment nowadays. With its many advantages, the rowing machine has become very popular in recent years.

So which part of the muscle can be exercised by the rowing machine? How well does it in weight loss? First, let’s be clear: when we talk about “muscle” every day, we mean skeletal muscle. Skeletal muscle is the muscle that is attached to the bone, which can actively exert force control, and it can be strengthened through exercise.

skeletal muscles musculi skeleti

Structurally, the most important skeletal muscles include quadriceps femoris, gluteus maximus, rectus abdominis, latissimus dorsi, pectoralis maximus, biceps and triceps. Their starting and ending points are attached to the bone near the joint. For example, the biceps, the long head and the short head are attached to the shoulder and elbow joints.

This means that the more joints involved in active exertion during exercise, the more muscles are used.

biceps long head short head

Let’s take a look at rowing:

During rowing, the knee, hip, shoulder, and elbow joints are all exercise. This means that the muscles that control them, such as the quadriceps, biceps, gluteus maximus, rectus abdominis, latissimus dorsi and triceps, are actively working and sharing the same resistance. In short: besides crus and pecs, other for instance thigh, gluts, abs, back, and arm could be exercised.

2. How does a Rowing Machine Burn Fat

According to statistics, the muscles that can be exercised during rowing account for more than 80% of the total amount of skeletal muscle. At the same time, because the whole body is involved in the exercise, the muscles of the whole body can be balanced development. Because rowing is a horizontal back and forth movement, there is no impact during rowing, so it is not easy to hurt the knee, which is also a great advantage. Therefore, the possibility of joint damage is extremely low.

When you’re training, skeletal muscle is the fastest tissue in the body to burn fat. The more muscles you use during exercise, the more efficient you’ll be at burning fat. Using the rowing machine for training, the amount of calories burned per unit of time is very high. The reason is simple: rowing is a simple exercise that uses the muscles of the upper and lower extremities of the body. I’ve personally experienced what it feels like to burn 11 calories in 20 seconds, which is the equivalent of burning 2,000 calories an hour. (the equivalent of a typical day’s metabolism for a 70kg adult male.) If you use the rowing machine at medium or low intensity for aerobic exercise, you can burn about 600 calories an hour, which is ideal as well. (10 eggs have about 600 calories.)

Rowing is about four times more effective than running.

Training with a rowing machine has no impact on the knee. Many people who like to exercise are keen to use the treadmill in the gym for running training. Although running is a great sport, many people experience injuries due to poor form and strain on the knees (some overweight people).

3. Benefits of losing weight

No excuses, the best time to lose weight is now! Losing just 5 to 10 percent of your body weight can significantly improve your health. There are many hidden benefits to losing weight. Here are eight common ones.

losing weight benefits of weight loss

I. Energy levels soar

When people start to lose weight, the first thing they usually get is a big physical boost. When you lose weight, you need less energy to get through the day. Losing weight also increases your body’s oxygen efficiency, so you’ll never be out of breath when you climb stairs or catch the subway. Take running as an example: for every kilogram a runner loses, the time taken to run a kilometer is reduced by 2 seconds.

II. Memory improvement

In a 2013 Swedish study, older women’s memory significantly improved after six months of weight loss. Brain scans showed that their brains were more active in coding, so they needed fewer brain resources to recall the information they had stored. Previous studies have also linked obesity to poorer memory, especially in women with more flesh hips.

III. Your relationship with your lover will be closer

Losing weight will make you sexier, your slim figure and confidence will strengthen your intimacy with your lover. At the same time, changes in your body may force your lover to think about his or her physical health, driving him or her to exercise and lose weight. What could be more enviable than a couple in good shape walking down the street?

IV. Lower your risk of cancer

Smoking, excessive sun exposure and radiation all contribute to cancer, but obesity is also linked to several types of cancer. Being overweight causes inflammation and changes in cells in the body. A study of postmenopausal women found that losing just 5 percent of their body weight reduced the risk of inflammation. A 2014 study published in obesity research found that obese men’s cancer risk dropped in line with the general people after they lost weight.

V. You'll feel better

Being overweight can cause depression. You’ll feel happier after losing weight, and happiness is a cure-all for depression. For a small percentage of obese people, even if they lose just 5kg, their mood will be greatly improved. This may be due to the beneficial effects of changes in body hormone levels after weight loss.

VI. Your taste buds will be more sensitive

Obesity changes your taste buds. In one study, 87 percent of patients reported a change in their sense of taste after bariatric surgery. About half said the food tasted spicier, while the other half said junk food tasted more bland. Three quarters of bariatric surgery patients have developed an aversion to certain foods, particularly meat and dairy.

VII. Arthritis will ease

Visceral fat around the abdomen is especially bad for bones, a new study suggests. Losing weight can help reduce symptoms of arthritis, according to a 2013 review published in the journal of the American academy of orthopaedic surgeons (AAOS). But weight loss is also linked to bone loss, but only if you’re underweight or following an unhealthy diet. The benefits of losing weight outweigh the risks. Obesity can lead to more serious joint damage.

VIII. Visits to the hospital have decreased

Big data shows that obese people spend hundreds of dollars more a year in hospital than normal-weight people, 42 percent more than normal-weight people, and most of them spend money on prescription drugs to treat chronic diseases. The annual medical expenses of extremely obese people are 90 percent higher than those of people of normal weight. By losing weight, you can travel, date, and do more meaningful things!

So what are you waiting for? Let’s look at the best rowing machine now! 

If you know anything about rowing machine, you’ll understand how great Concept2 is! 

It will be your best choice if you’re really considered buying a rowing machine. 

4. Correct rowing posture

I’m going to show you the correct rowing position and give it to anyone who wants to try it. If you already know the rowing machine, read it carefully and make some adjustments to your training routine.

Step 1: Catch

  • Keep arms straight; Place your head in the middle and keep your shoulders level. Don’t slouch.
  • The upper body is at one o ‘clock with the shoulders in front of the hips.
  • Keep your legs straight and don’t lean forward.
  • The sole touches the pedal completely.
use rowing machine to rowing

Step 2: Drive

  • Keep your arms straight and your upper body at one o ‘clock.
  • As you straighten your legs, lean back to eleven o ‘clock and pull the handle straight back to your lower ribs.
use rowing machine to rowing

Step 3: Finish

  • Straighten your legs, gently hold the handle and place it on your lower ribs.
  • The upper body should in the eleven o ‘clock position, leaning back slightly with the support of the core muscles.
  •  The head should in the middle.
  •  Relax your shoulders and neck relaxed, arms across the body, level your wrists.

Step 4: Recover

  • Extend your arms until they are completely straight.
  • Lean forward to one o ‘clock.
  • After the handle across the knee, bend your knee immediately, and the seat gradually forward on the track.

To make sure that you can use the correct methods and find the rhythm of rowing as soon as possible, we found a lot of teaching videos about rowing machines on YouTube. The tutorials in the video may have some differences from the ones in this article, please judge according to your own situation.


All in all, the rowing machine exercises a lot of muscles, and the effect of losing weight is very good. I’m really hopes you can get something out of it.

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